Whether you want to follow a weight loss diet or simply want to maintain a healthy diet at home, the first step is to make a good grocery shopping.
And at this time, common sense is needed: making the right choices is critical so that you don't fall into the temptation to eat, for example, in the middle of the week, those sweets you bought and left in the pantry. Thus, the tip is, while going to the supermarket, invest in healthy foods, preferably recommended by your nutritionist, to always have at hand, at home, options to build good meals in your day to day.
Below, Mylena Beccari Casagrandi, a graduate nutritionist in Preventive Clinical Nutrition and Functional Clinical Nutrition, a graduate student in Functional Herbal Medicine, cites two lists of foods that are easily found in supermarkets and should be part of a healthy diet. It's worth noting!
Natural foods you find in the supermarket
1. Brown rice: staple food of our Brazilian diet. Being whole means having more fiber and more vitamins, so it is healthier than polished or parboiled rice. There is a wide variety of products with excellent nutritional value. Just not worth buying those ready-to-eat dishes that come with spices, just add water ?, explains the nutritionist.
2. Beans: legume. ? You can find quietly in the supermarket. Legumes are protein source foods, indispensable in our daily diet. And yet they increase the satiety power of the meal? Says nutritionist Mylena.
3. Pea: another legume option, protein source.
4. Lentil: It is also a legume that brings all the benefits of beans. Easily found in supermarkets, it is an option to slightly vary the rice and beans dish.
5. Chickpeas: legume, source of protein. It can be made as salad, for example, or substitute beans, for a change.
6. Chestnuts: Excellent sources of good fats, are very delicious to eat and a great option for afternoon snack. Try, for example, buy various types and mix ?, says nutritionist Mylena.
7. Vegetables: lettuce, arugula, escarole, watercress, kale etc. • Vegetables are sources of vitamins, minerals, fiber, antioxidants, low calorie. They should be part of our daily diet and are essential for those who want to lose weight? Says nutritionist Mylena.
8. Vegetables: pumpkin, zucchini, eggplant, chayote, bell pepper, tomato, beet etc. They are also vegetables, have many health benefits, are low in calories and are critical to weight loss diets.
9. Fruits: banana, orange, papaya etc. They are fundamental to a healthy diet and, like vegetables, have many benefits.
10. Egg: "Excellent source of protein, versatile (allows for various types of preparation) and quick to prepare," explains nutritionist Mylena.
Industrialized But Healthy Foods
11. Whole grain breads: "There is a huge variety of whole grain breads, it has for all tastes: with seeds, with nuts, with cinnamon, with grains, light, with functional ingredients etc", says Mylena Casagrandi. They are great sources of fiber and should be part of the daily diet. But watch out for high sodium breads and always check for sugar or sweetener. It is not because bread is whole that it is supersaudible, it just means that it has a portion of whole flour. Watch out for the pranks !?
12. Cereal Bars: It also has for all tastes. They are fiber sources, great for an afternoon snack. But beware of the very greasy or chocolate-based ones, says nutritionist Mylena.
13. Juices without added sugar: There are already several brands of these juices, which have no preservatives, no artificial colorings, no sugar. Are they practical and healthy ?, explains the nutritionist.
14. Vegetable drinks ("milk" of rice, oats, chestnuts): "Substitutes for cow's milk are great options for those who want a healthier diet with fewer animal hormones," says nutritionist Mylena.
15. Olive Oils: It's good fats. The less acidity the better. Must be cold pressed. The best packaging is dark colored glass. Avoid buying canned ?, explains the nutritionist.
Necessary food care
Mylena Casagrandi says that as long as the supermarket you choose is quality and that you pay attention to shelf life, proper storage, refrigerator temperatures, shelf cleaning (especially meat and cold cuts), we shouldn't worry too much about what doesn't. purchase.
? I think it is important to buy food in places where the turnover of these products is high, ie where you are less at risk of buying an old product. Here in Brazil, there is still the habit of having butchers, retailers, bakeries, emporiums etc., all outside supermarkets. This has the good and the bad. The bad thing is that you will have to move around in search of your products, but the good side is the turnover of these foods and perhaps the smaller stock. For example, the butcher shop only sells meat. He specializes in storage temperature, cleaning routine, cleaning products that can be used etc. The meat output is higher (because he only has this to sell). Surely you will find new products, with less risk of being contaminated, with expiration date ?, explains the nutritionist.
?But be careful! You must know the origin of these places. I'm not saying all the small places are good and the big supermarkets are bad. Large supermarket chains are always under scrutiny and standard hygiene procedures are usually respected. This is a great security. Apart from the variety of products in one place ?, he adds.
So the tip is: choose an appropriate place that offers plenty of options and security for your purchases. Always be aware of labels and expiration dates. And when it comes time to put the products in the cart / basket, remember to choose the healthiest ones that you can eat later without blame. at home!
Eat Healthy for Under $20 (April 2024)
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